testing

No excuses anymore. Training is going well, Wednesday i finished up the day with a 90min spin and my legs were fairly sore from the mile repeats in the am. I was starting to feel tired but went to bed early and i was ready for another good day. I logged 4.5k swim workout Thursday am, it was solid but the real workout of the day was going to be my power testing on the compu trainer in the afternoon. The test went well it was a good 90min workout. We started at 150watts and went up 25watts every 3minutes. I posted great v02 scores and found out that i can push a lot of power at my threshold between 325-350watts which will be better evaluated in a couple of weeks when i test again. I finished up the test riding a few minutes at 400watts, which for me weighing 131-132 pounds made me pretty excited that i have improved my cycling. However now i need to man up and ride up to my physiology scores, i held 40+ at priarie man for 90km so in Clearwater i am hoping to be in good enough shape to ride 42-43 which will put me where i need to be.
Regardless i am currently on track however i think i am going to need surgery on some of my saddle sores that have now turned scars.

Last night was another early night to bed, today is a recovery day before a big weekend a head, i ran 3/4 of an hour this am and stretched and later this afternoon i have a massage. The boys are playing on sunday so after the madness is over i will visit my favorite place, "the couch".

good few days logged

The last few days of training have gone well. I have made a new commitment to my fitness and next seasons racing season by starting to swim with a new group in Texas. F.A.S.T is a club swim group with fast swimmers getting ready for Olympic trials and other major games. It seems like a pretty elite group, and i hope to swim with them all winter to commit to coming out of the water in a decent position. This year my swimming sort of was on the back burner because of being on a run focus and working on my riding for 70.3 racing. This winter i will be equally hitting the swim so i can make a push to some fun ITU racing. Anyways i will be swimming with the group, Coach Ron is from Canada and was a very accomplished swimmer in the past so i am sure i will benefit swimming with them if i can hold on and not get run over too bad.

Monday- 50x50m on 45sec's swim main set, it was an okay workout a bit tired after a solid weekend.
afternoon tempo run, 65mins with 17:30 at Lactate threshold heart rate and pace. It was a good tough run in the heat.

Tuesday- AM first morning with F.A.S.T logged a good 6k for the books. I was a little shocked but i heard it was a easy practice.
6k with a mainset of 800fr on 11:30, followed by 4x100m on 1:15. This set 3x equaled some fast swimming, and yes i was on the woman's pace time. In the winter i will suck it up an attempt some of the mens times but right now 1:15 long course is plenty challenging enough for me.

pm- 2.5 hour bike workout with 3x20mins at race pace, 10mins spin between. This was another solid workout for the day. I am glad i did 60mins of riding at a good hard pace.
it was another early night in bed before 8pm.

Wednesday am- Track workout more mile repeats this time with less rest, so it basically felt like 5miles straight with the odd breather. I had another good run workout however the legs didn't feel to snappy with all the riding i have been doing. Regardless it was 17k logged with (5:04,5:00,5:04,5:03,5:00) splits. The next workout for today will be a 90min spin recovery ride, and another night early to bed. Tomorrow will be another big swim in the am, followed by some bike testing on a compu trainer in the afternoon. I am a bit tired but i wont admit it. Cheers Below is an article from praireman, never comment to anyone that you would like to beat another athlete because it may get in the wrong hands and printed the wrong way. Enjoy.

http://www.citysportstx.com/article/?Guid=015ed369-930a-43fc-9f27-fe66f2895d8c

3-0

The boys are now 3-0, after beating the bears, pretty badass!
The rest of the weekend went well. Thursday afternoon i did some hard power intervals cycling, Friday was a recovery day with a run workout and a massage.
On Saturday i rode 100k with the last 30mins of the ride at 150hrt so between 40-43kph was the goal, i rode well and then ran 45mins off the bike the first 15mins at pace and the rest just chillax running. Sunday was a good 13miles or so, it was a good run for 90mins followed by a 4k swim workout and a great afternoon of laying down watching football. This week will be a little bigger than the first build week, this past week was 4 swims, 250k of riding and 70k of running with alot of good intensity. I am also getting some testing done on Thursday so i will blog about those numbers and how the week goes. Dano two more weeks till the boys meet the bills.

Back at It

After an easy recovery week and a lot of massage work from Tarp over at Sport and Spine, i started my first week of a 3 week build period. My feet have healed and i no longer need to wear bandages on my feet. With 2 months till World 70.3 Championships in Clear water it was time to get back at it.
Here is how it has gone so far.
Monday- a Threshold swim workout and a 1hour Tempo Run with 15mins at 510-520 per mile pace. It was a good day but back on the intensity train.

Tuesday- 2hour cycling workout with 1hour at a steady state of 140-150hrt at 24-26mph, then a 1hour section with 5x3min intervals pushing high power. It was a good ride and one thing i am going to do over the next two months is ride a lot and get ready for a fast run in clear water.
Also a technical swim on the day nothing too hard, 4k.

Wednesday- Run workout of the season so far for me i think. 5x1mile with 200 jogg recovery and a bit of chilax time but not much short rest intervals. ( 5:05,5:02,5:02,5:06,5:05) a good start to the day but with a big wu and cool down it was 17k of running. Regardless i am happy with those times. I am not sure if those are BAMF times i would have ask Jenkins or Dano.

pm- Recovery spin nothing too hard just loggin more miles, and re discovering some saddle sores from the last big block of training.

Thursday(today)- Good swim in am with a Challenge Threshold set of 4x400m and later on i am doing some hard power intervals on the bike to work on my strength and endurance. I will report on the bike workout my next post. I have a big weekend of training but the fun is only beginning. The boys are playing Chicago on Sunday so if i am not a sleep on the couch i will turn into that game to watch them go 3-0.

Congrats Jarrod

First of all, Congrates Jarrod Shoemaker for making the Olympics. Jarrod is a great guy and for the US i can't think of a nicer and more dedicated athlete than Jarrod to be going to the games. I had a chance to do a bit of training with Jarrod when he was visiting in Sudbury, Ont. Most of the training was him taking to me, and often i felt ill after running with him but it was a great experience. It is pretty funny he actually married my roommate in college Alicia Kaye and i got to know Jarrod pretty well as he spent alot of time in Sudbury over the last year of school with Alicia. Anyways dude your the man, and you made us proud.

Anyways not much new for me this week it was a recovery week, i had a good 5 week block with a big race last weekend so it was time to recover a little to get ready for the next block of training. Training was really chill, i think about 4swims, 4bikes, 4runs nothing too hard a little bit intensity but i needed to recover from the race as well as take care of my feet so i feel fresh and ready to start training hard again.

Praireman Pics

you can check out pics from the race at www.celebratedimages.com
on left menu click events then praireman bib # i am number 18 i am not sure how 130 pounds became such a monster on the swim pics but by the run it seemed that i leaned out. lol i weighed myself just to make sure i wasnt a monster.

Note To self; Wear Socks! you dumba@#

Yesterday i raced the Praireman Long course triathlon in Grandpraire Texas. It was my first real test to see how my form was starting to look getting for World 70.3 Championships. After a decent 5 week block of training i used the race as a workout to test my fitness. The race started off well, i swam 25:00 for a non wetsuit swim which was fast enough to give me a small lead. I have been swimming allot since nationals because i was afraid my swimming was suffering with all the biking and running i was doing. I blasted the transition and headed out on to the 4 lap bike course (90kms). I was riding scared because i knew Aussie Chris Legh was coming on strong. On the 3rd lap of the bike he caught me and rode behind me for a little while before launching an attack that I wasn't going to try and hold on to as it was hot and humid and i knew the run course was going to be very hot. I ended up averaging 25mph which is faster than 40kph so i have defiantly improved my riding over the last 5 weeks but i still have some work to do. Coming off the bike my plan was to murder myself on the run and try and make up the time that Chris put on me on the last lap of the ride. I had a quick transition not putting socks on and i payed the price. After about 1mile of running in 95degree humid temperatures my shoes where soaked from dumping water over my head and the entire run was very painful. I didn't catch Chris and my run time was not what i predicted however the course seemed long as Chris's time on the run seemed long as well. When i crossed the line second in 4:08 a little off my sub 4hours i wanted to go, i quickly took off my shoes where paramedics needed to look after my feet. The inside triathlon interviewer described my feet similar to Prefontaine at NCAA championships after running with stitches. I defiantly lost allot of blood and quickly needed them bandaged up. I am in tremendous pain today and the next couple of days will be devoted to light training and allot of fake skin. I am happy with the race i have made up huge gains in my fitness and i am swimming now like i should have been all season. I am also very happy with being able to average well over 40kph for the 90kph bike in hot and windy conditions. I still have a lot of time left before worlds my next race will be The lifetime fitness US Open Triathlon in Dallas later in October. Once i track down a digital camera i will take a picture of my feet to blog. You can check out results at http://www.doitsports.com/newresults3/client/59152_211890_2007.html

Football Player Collapses During Game

Football Player Collapses During Game, Dies
POSTED: 6:30 am CDT September 7, 2007
UPDATED: 9:47 am CDT September 7, 2007

MANSFIELD, Texas -- A 15-year-old junior varsity football player at Mansfield's Summit High School died after collapsing during a game.
Mansfield school district officials said the Summit sophomore Dozie Njeako died at a Mansfield hospital at about 9:45 p.m. Thursday. Witnesses said the boy collapsed while jogging to the Summit sideline after a play early in the third quarter against South Grand Prairie.
Athletic trainers from Summit and South Grand Prairie administered CPR in an effort to revive Dozie. Paramedics continued CPR as they transported him to Methodist Mansfield Medical Center at about 9 p.m., where he died.

Very Sad news, this morning on the radio's and in the DFW area. One of the problems with this accident is that there are 3 hospitals within 10minutes of the stadium and it took 50mins for help to arrive.

They are going to now implement a rule about having ambulance and emergency crews on hand at jr varsity games just like high school and NCAA.
Not much new for me training is going well, i am racing Praireman on Sunday, where Chris Legh is racing, it should be fun, and i am going to really have to step up to the plate on this one. TCU is playing University of Texas Saturday and i am still thinking about catching a quarter of action and then heading to bed. Should be a fun filled weekend.

Cars New Car

Car's New Smart Car, dirty, i wonder how smart it is going to be in the winter!!

Mike Hay putting it down

Coming on 40 coach Mike still is impressing people, killing a TT on the weekend averaging close to 45kph, pretty impressive.

Not too much happening, last week ended well, good 5k TT Thursday night, feeling shattered i put out a 5:10average mile pace felt good, it felt good to finish off that run big wu and a 45min cool down made my legs nice and sore. Next time i will be hoping to run 5min pace once i get some rest into my legs.
Friday was a recovery day first one in about 4 weeks, little light 4km swim all aerobic, then it was off to Austin with Carley.

Saturday- good brick workout with a wu and a 30min Time trial, i averaged close to 180bpm, but my legs still a bit flat from all the training, and then i did a 45min tempo run off the bike. IT was a solid 3 hour workout. Sunday- 75min run in the am, on some Austin Trails, and then an easy recovery ride pretty hilly along state capital Texas highway, i can see now why lance lives in Austin it was amazing riding.

Oh well good end to my 4th good week in a row it wasnt as big as the last 3 but this one had more intensity. 21kms swimming, 220kms cycling and 65kms running.

This next week is a little easier with Praireman on the weekend. I look forward to racing this weekend to see how the last month has gone.

So far this week has gone pretty chills

Monday- 3/4hour run easy, and a 4km swim with some descending 400's

this morning was a 3.5km swim with some race pace on short rest 100's it was pretty good, and tonight i will be doing a cycling workout with some high cadence/high power efforts. I hope i don't get wet but it is looking that way.